High protein

A high protein meal plan, with your protein worked out from your weight

How much protein counts as “high” depends on you: your weight, your age and your goal. Sophia works out your daily minimum, composes high protein meals around it, and writes every portion in grams.

Try it for 7 days

Then €9.99/month on Solo, or €12.99/month on Family · No commitment

What usually gets in the way

“How much protein is enough?”

The figures are written down: at least 1.2 g per kg of body weight to lose or keep weight, 1.6 g to build muscle, and an upper limit of 2 g.

“Chicken and rice, again”

The menu changes with your tastes and the dishes you like. Protein comes from meat, fish, eggs, dairy, pulses or tofu.

“Do I need shakes?”

Not necessarily: complete meals can be enough. If you already take a shake, add it to your profile with the figures from its label: it is counted in your day.

How Sophia does it

Your body and your goal
Your weight, height, age and activity, and your goal: lose weight, keep a stable weight or build muscle.
Your protein minimum
Worked out from your weight: 1.2 g per kg, or 1.6 g per kg to build muscle, with 2 g per kg as the upper limit.
High protein meals for 1 to 7 days
A full portion of protein in every dish, with vegetables and starch, and a shopping list sorted by aisle.
Portions in grams
Each meal carries your portion in grams. If you are losing weight or building muscle, the plan’s summary also shows the calories served to you each day.

A real plan, generated by Sophia

Five days at 106–133 g of protein a day

Generated on 29 October 2026 for a fictional household. Nothing has been touched up: these are the dishes and quantities exactly as Sophia wrote them.

Laura
Build muscle
29 years old · woman · 168 cm · 62 kg

What this plan is based on

Laura: Profile29 years old, woman, 168 cm, 62 kgGoalBuild muscleTarget weight64 kg, at 0.25 kg a weekActivitymostly sitting, exercise 3 to 4 times a weekAppetiteaverage appetite

The plan’s settings

5 days of meals
2 cooking sessions
1 shopping trip
shopping budget: 60
90 min of cooking per session at most
equipment: oven, hob, microwave, freezer

From these details, Sophia works out each person’s needs; every portion in the plan follows from them.

Summary

Shopping and cooking, day by day

Your week at a glance
	Mon2	Tue3	Wed4	Thu5	Fri6	Sat7
Groceries	yes
Cooking	1h30			1h20

Plan

Pick a day to see your meals

Tuesday

On the menu

Breakfast

Lunch

On the side: Cucumber with vinaigrette, Skyr with honey

Afternoon

Dinner

On the side: Black radish with vinaigrette, cheddar

The guide

How much protein is in a high protein meal plan?

Protein needs are counted in grams per kilo of body weight per day. The figures Sophia uses, with the daily amount for a 70 kg adult (11 st, or 154 lb) in the last column:

Protein per day, in grams per kilo of reference body weight
Goal	Minimum	Maximum	For 70 kg
Lose weight	1.2 g/kg	2 g/kg	84 to 140 g
Keep a stable weight	1.2 g/kg	2 g/kg	84 to 140 g
Build muscle	1.6 g/kg	2 g/kg	112 to 140 g

High protein, low calorie meals to lose weight

When you eat less, protein matters more: a full portion keeps a meal filling and helps you hold on to muscle while you lose fat. A high protein, low calorie meal isn’t a special recipe. It’s a full portion of protein, generous vegetables and a measured portion of starch.

Foods that bring a lot of protein for few calories:

Chicken or turkey breast, white fish, prawns (shrimp).
Eggs.
Skyr, plain Greek-style yoghurt, cottage cheese.
Lentils, chickpeas and beans.
Tofu and tempeh.

Protein in common foods

Approximate values, to picture what a portion brings. They vary with the product and the way it is cooked.

Protein in common foods, approximate
Food	Protein
Chicken breast, cooked	about 30 g per 100 g
Tinned tuna, drained	about 25 g per 100 g
Egg (about 50 g without the shell)	about 6 g per egg
Cottage cheese	about 11 g per 100 g
Skyr	about 10 g per 100 g
Lentils, cooked	about 9 g per 100 g

High protein meal prep

Protein is the part of the plate that takes the most planning: it has to be bought fresh, cooked properly and stored safely. Cooking it ahead, in one session, covers several meals: a tray of roast chicken, a pot of lentil stew, a dish of baked fish.

Spread it across the day: a good share at each meal works better than one large serving in the evening.

7 days to try Sophia

Then €9.99/month on Solo, or €12.99/month on Family from two people at the table

Meal plans, shopping list, cooking schedule and personal tracking included.

No commitment.

Try it for 7 days

Frequently asked questions

How much protein should a high protein meal plan have?

Between your minimum and 2 g per kg of body weight a day. The minimum is 1.2 g per kg to lose or keep weight, and 1.6 g per kg to build muscle: for 70 kg, that is 84 to 140 g a day, or 112 to 140 g.

Are high protein meals good for losing weight?

They help a weight-loss plan hold: a full portion of protein keeps a meal filling while the starch is reduced. What makes you lose weight is still eating a little less energy than you burn, which is why Sophia sets your portions too.

Can a vegetarian meal plan be high in protein?

Yes. Pulses, tofu, eggs, dairy and grains all count towards the total. You tell Sophia what you don’t eat, and the recipes follow.

Do I need protein shakes?

Not necessarily. Sophia composes with food. With the goal “build muscle”, when three meals a day aren’t enough to cover your needs, the plan can add a home-made shake (milk or skyr, oats, banana). If you already take your own, add it to your profile (“Add a shake or measured snack”) with the figures from its label: it is then counted in your day.

How does the trial work?

7 days free, then €9.99 a month for one person (Solo), or €12.99 a month from two people at the table (Family). No commitment: cancelling takes effect at the end of the current billing period.